Oral Allergy Syndrome Friendly Maple & Apple Cider Beef Hash Bowl

Total time45 min

Prep time15 min

Cook time30 min

Oral Allergy Syndrome Friendly Maple & Apple Cider Beef Hash Bowl

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Ingredients

4 servings

For the hash

1 ½ lb ground beef (85% lean)
1 large sweet potato (about 12 oz), peeled and cut into ½-inch cubes
2 medium carrots, peeled and cut into ½-inch pieces
Ingredient note
Cooking often breaks down the heat-sensitive proteins that trigger oral allergy syndrome, so the cooked carrot in this recipe is likely tolerated by many with OAS. If unsure, consult your doctor. To always avoid carrot, tap it and change its rating to Red.
1 medium zucchini, cut into ½-inch pieces
1 medium yellow onion, diced
Ingredient note
Cooking often breaks down the heat-sensitive proteins that trigger oral allergy syndrome, so the cooked yellow onion in this recipe is likely tolerated by many with OAS. If unsure, consult your doctor. To always avoid yellow onion, tap it and change its rating to Red.
4 cloves garlic, minced
Ingredient note
Cooking often breaks down the heat-sensitive proteins that trigger oral allergy syndrome, so the cooked garlic in this recipe is likely tolerated by many with OAS. If unsure, consult your doctor. To always avoid garlic, tap it and change its rating to Red.
2 tbsp coconut oil, divided
Spectrum Culinary Organic Refined Coconut Oil 14 Fl. Oz.Spectrum Culinary Organic Unrefined Virgin Coconut Oil Carrington Farms Cooking Oil Organic Coconut Oil Unflavored - 16 Fl. Oz.Nutiva Organic Virgin Coconut Oil, 14 fl oz Carrington Farms Organic Unrefined Coconut Oil
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1 tsp fine sea salt, divided
½ tsp ground turmeric
¼ tsp ground ginger
¼ tsp ceylon cinnamon

For the glaze

2 tbsp pure maple syrup
1 tbsp apple cider vinegar
1 tbsp coconut aminos
¼ tsp fine sea salt

For serving

2 tbsp fresh flat-leaf parsley, roughly chopped (optional)
Omit this
This ingredient likely doesn’t work for the diet.
1 tbsp fresh chives, thinly sliced (optional)

Instructions

1
Preheat the oven to 400°F (205°C). In a small bowl, stir together the maple syrup, apple cider vinegar, coconut aminos, and 1/4 tsp salt until combined. Set the glaze aside.
2
Heat 1 tbsp coconut oil in a large (12-inch) oven-safe skillet over medium-high heat until shimmering. Add the sweet potato and carrots in a single layer, season with 1/4 tsp salt, and cook undisturbed for 4 minutes, until the undersides are golden. Stir and transfer the skillet to the oven; roast for 10–12 minutes, until the sweet potato is just tender when pierced with a fork. Transfer the vegetables to a plate and return the skillet to the stovetop.

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